Recovering from TFCC injury (wrist surgery)

[PieceOfT]

Correct. After the cortisone injection, the orthopedic doctor said wait two weeks before working out again. During that two weeks is when I purchased the wrist wraps. Also, I had to start lifting very light to gauge my pain and give my wrist plenty of time to adjust. So for example, I was typically benching 70lb dumbbells. I had to start with 15 and I increased my reps to 20-25. I could lift more, but I didn't want to start too heavy and have pain. My wrist had to get used to lifting again since I had been out of it for months. Also, my wrist needed to build tolerance to lifting again. I'm almost back up to where I was and am now using cable machines and barbells (I stuck with dumbbells for all exercises excluding legs for about three months per the doctor's recommendation). I did lose some muscle, but not as much as I thought I would.

And now, ANY sign of discomfort, whether it's my wrist or any other body part, I stop the exercise and move on! Do not work through the pain! When my wrist pain first started over a year ago, the tear I had may have healed itself had I stopped and rested it. Instead, I was thinking it was tendonitis or something. But I kept working through the pain until I got bad and I couldn't stand it anymore, at which point I had a tear that the body couldn't repair itself (TFCC from the MRI).

[Codered92]

Hy ALL!

Had surgery about 4 years ago.

This surgery and rehab needs lots of patience. I start lifting again at 2013 December. I always do my workouts with dumbells. I can Bench with 36kg dumbell, shoulder presses with 32 kg dumbells, Bicep curls with 14-18 kg dumbells. I'm doing lots of isolation exercises like raies, flys, concentration curls and so on. Do a lot of wrist curls before and after the exercises. I was told to forget lifting with powerlifter style but normal weights and fittnes are fine. I don't have any pain but my wrist never been 100%... I always feels the weather changes, and after my workout i need to do some exercises with hand gripping tool. The day after my workout i always feels my wrist... No pain its an other thing.. But it's normal. Always wear a heavy duty wrist wraps and straps when I working out and do any phisical activities like wood working, carrying have boxes etc. They helped a lot, but gives my wrist weak... very weak.... I was learned a great controlled form all kind of my exercises. It takes lots of patience... But works. This injury is a Life time injury you must learn how can you do your exercises with pain free...

Here are the exercises which i Can do now:

Chest:

Dumbell Bench Press with 36 kg for 8-10 reps... But usually i do with 26-30 kg
Dumbell Bench Press on 30-45 degrees: 25-28 kg
Dumbell fly's: this exercises needs a great controlled form i Can do them with 12-15 kg
Dumbell Press with neuterial position: 20-25kg

Shoulder:

Dumbell Shoulder presses: I usually do them with 24-28 kg
Dumbell laterial raises: do them with 9-12 kg
dumbell front raises do them with 9-12kg
Dumbell shrug with 28-30kg

Back exercises:

Dumbell Bent over row with 32kg
Dumbell bent over row with neutrial : 28 kg
Dumbell Back flys with 10-12 kg
Dumbell Deadlift 35-40kg

Bicep:

Dumbell alternate bicep curl i usualy do them with 14 kg
Dumbell hammer curl with 18kg
Dumbell concentration curl 10-12 kg
Two dumbell curl with 13 kg

Tricep:

Tricep Kickback with 10 kg
Tricep extension with 12 kg
Tricep overhead extension with 22 kg

These stats need about 1,5 years and lots of patience. I start very lightly about 2,5 kg dumbells with all exercies and do lots of reps at 2013

[LuckyMe1987]

Hi everyone,

I hope you have all had a good recovery of your tfcc injuries by now. 

So my story begins about 3 years ago, when I started at the gym doing bicep dips. I would get a tiny bit of pain but nothing that would cause me any worry. I also work in a furniture warehouse so lots of heavy lifting throughout the day as well. After a while my wrist was getting better, however while adjusting the bench press weight bar, my wrist gave out and although there wasn't much pain at the time, afterwards was much worse, even the weight of a takeaway pizza caused pain. So I went to the doctors. Went through the usual tests, X ray which showed nothing out of the ordinary at the time, afterwards I was referred to a specialist doctor. He said that I have ulnar variance, the ulnar bone in the arm is longer than it should be. So he thought (after examining my wrist that I might have had a tear) but to confirm he sent me for an MRI. So when the results came back, there was good news and bad. The good being that I didn't need any surgery but the bad news was that the tfcc was worn out. I was given a splint and sent on my way.
After about 2 or 3 months from this, I started getting an odd feeling in my elbow, like the funny bone had been knocked, but it would last longer. Both on the right arm. I'm not sure if this in part is due to the issues I've been having with the wrist or if it's something else.
Anyway, we bring the story up to the present day now (11 months after seeing the specialist) I think my wrist is getting worse, lots of clicking, popping with rotation and normal up and down movements and a burning sensation across the top of the wrist and a tightness across the bottom with more swelling than it normally does. However my concern is that if I end up having to have the surgery that I don't get full range of movement back (as I also play badminton twice a week as well and am right handed) that I would have to give that up and possibly not be able to do my job or train at the gym either.
However, my concern if I don't end up having surgery is that I end up with either arthritis or Keinbocks and then I end up with either a wrist fusion (no movement at all) or a wrist replacement.
Has anyone else been in this predicament and what did you do?
What advice would you give?
Also if surgery didn't help how did or are you dealing with this?
Please help! 
Cheers in advance! 

[Tatsytata]

Reading this is pretty depressing... I have the same problem for 10 months already.. Its on and off.. I tried letting it heal every 4 months then when i try to workout it gets worse.. Recently it was healing so good and felt like i was going to get better in a month but i tried to do exercise and now it feels bad again. I lost hope and now im waiting for my appointment with orthopedic.. I took the MRI already just waiting for results.. It feels like **** now.. i can't do much without feeling pain. Im afraid to do anything with my left wrist. I searched online about these type of injuries. Not sure if its TFCC or a UT Ligament tear. Its so complicated surgery can make it worse.. this sucks and ruined this whole year for me. i hate this..

What was your diagnosis?

[Tatsytata]

[hello!

nearly 8 month post op. I build my wrist strenght up since 1,5 month. now i work with 30pound dumbel for bicep curl. My wrist is strong and stable while workout. I use heavy duty straps if i bulk the weights. Good luck with your treatment! For me the surgery was the only way. Try wrist curls...

Did you recover 100%? I might have to get my bones shortened as well. Just wondering what my chances are of the complete recovery.

[PieceOfT]

Did you recover 100%? I might have to get my bones shortened as well. Just wondering what my chances are of the complete recovery.

I am about 10 months post-surgery and I don't have any limitations with my wrist anymore. I had to SLOWLY work up the weights (I'm still not where I was, but I'm getting there). Follow your doctor's and occupational therapist's orders exactly! I now have a different issue and have golfers elbow, but that's a different story

[cstan1989]

Hi Codered92,

Can you share with me with your rehab program and exercise doing at home?

[Codered92]

5,5 year after my surgery....

I injured my wrist again about a year ago, but its heal on his own, my wrist is now about 70-80%. My doctor says I dont need surgery for it because i dont have pain when lifting... The original injury was 6,5 years ago, i cant lift a bottle of milk.....

I'm still work out, but for the most part I use machines. I completely stop chest and shoulder exercises with dumbells and I use machines. My wrist bothers me sometimes, but I dont have realy bad pain. I can do seated machine press with 90kg, can Press 80kg in shoulder hammer strength machine and so on. Machines don't strech yours wrist, and keep it safe positon. I recomended for everybody. Peck deck, butterfly, and laterial side machine for shoulders are your best friend if you had bad/weak wrist.

For Bicep I use relatively light weight dumbells 10-14kg depending on the exercise.

TFCC injury is the worse injury for bodybuilders, but be creative and do exercises which can you do.

[GiveMeGuns]

5,5 year after my surgery....

I injured my wrist again about a year ago, but its heal on his own, my wrist is now about 70-80%. My doctor says I dont need surgery for it because i dont have pain when lifting... The original injury was 6,5 years ago, i cant lift a bottle of milk.....

I'm still work out, but for the most part I use machines. I completely stop chest and shoulder exercises with dumbells and I use machines. My wrist bothers me sometimes, but I dont have realy bad pain. I can do seated machine press with 90kg, can Press 80kg in shoulder hammer strength machine and so on. Machines don't strech yours wrist, and keep it safe positon. I recomended for everybody. Peck deck, butterfly, and laterial side machine for shoulders are your best friend if you had bad/weak wrist.

For Bicep I use relatively light weight dumbells 10-14kg depending on the exercise.

TFCC injury is the worse injury for bodybuilders, but be creative and do exercises which can you do.

Any updates?